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Saturday, November 19, 2011

Lovin Lentils

I decided to change the name of my blog to "A Slice of Nutrition" since I think it better represents the essence of my blog. I want to teach nutrition tidbits to my readers that are backed by nutritional science. I'm also going to start incorporating more recipes into my posts. I hope you like my new logo! Without further ado, here is my latest topic...

Red Lentil Soup with 12-Grain Cheesy Toast

Lentils are a nutritious legume that provide the following
benefits:

1.Good source of vegetarian protein (9 grams per ½ cup)

2.Very good source of fiber (8 grams per ½ cup)- fills you up,
not out!

3.Rich in essential nutrients such as folate, manganese, and
iron

4.Quick to prepare- no need to soak overnight like beans

5.Available year round!

6.Best of all: they’re dirt cheap

So it’s no wonder Esau was so willing to trade away his
birthright. He must have known all
the health benefits of lentils!
Lentils come in different colors: red, brown, and green. Brown and green hold their shape well
when cooked and add a great texture.
Red pretty much disintegrates in soup acting like a thickening agent
while still providing all the vital nutrition.

I love making soup for dinner when the weather starts
getting cooler. This past week I
made a red lentil soup, a mirpoix-based (onion, carrot, celery) soup with red
lentils and wild rice. It has been
a staple at our dinner table for years. The final product was so creamy since
the lentils completely dissolved.

Red Lentil Soup

Ingredients:

2 Tbsp Olive oil

2 Vidalia or sweet onions, halved and sliced

3 stalks celery, chopped

2 carrots, chopped

3 cloves garlic, crushed (I use 3 frozen crushed garlic
cubes)

Salt and pepper to taste

1tsp Garlic powder

1tsp Onion powder

8 c Water + 2 Tbsp consommé

1 c Dry red lentils, rinsed

¾ c Pearl barley, rinsed

1 Tbsp Lemon juice

1 Tbsp Red wine vinegar

2 Tbsp brown sugar

Directions:

1.In a large stockpot sauté onion, celery, and carrots in oil on
medium-low heat until onions start turning light brown.

2.Sprinkle salt, pepper, garlic, and onion powder on onions and
celery while cooking.

3.Once vegetables appear soft, pour in water + consommé. Raise heat to high, cover, and bring to
a boil.

4.Once boiled, add lentils and barley and bring back to a
boil. Once boiling, bring to a
simmer and cover.